163
UPWARD TABLE
Suggested Duration
3-5 breaths
Bene ts
This pose provides a stretch for the spine, forearms, and wrists. It is a
good counterstretch for seated forward-bending poses like caterpillar
(page 92) and half-butter y pose (page 94).
Risks and Contraindications
Modify or avoid this pose if you have serious wrist or shoulder issues.
Alignment Points
- Begin in easy seated pose (page 118), with the hands positioned
about 12 inches (30 cm) behind the hips. - Spread the hands shoulder-width apart, with the ngers facing the
back of the mat. - Position the feet at on the oor about 12 inches (30 cm) in front of
the hips and spread the feet about the width of the shoulders. - Lean back onto the hands, lift the hips off the ground, and level
your belly button with the thighs and the chest. - Slightly tuck the chin to maintain a long neck.
Modi cations and Other Options
- For some students, rotating the ngers forward instead of backward
is more comfortable for the wrists and shoulders. - Turn this movement into a gentle ow by inhaling to lift the hips and
exhaling to lower the hips gently to the oor. Repeat for ve cycles
and hold the last upward table for three to ve breaths.